Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk	24%	29%	47%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	7.8% 5.66g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.55% 0.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.4% 0.75mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	13.7% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.28% 44mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Soymilk:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 9.2 times more Vitamin E and 4.5 times more Vitamin K than Soymilk.
• While 5 oz of Soymilk Unfortified contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Soymilk:

• 5 ounces of Cooked Frozen Carrots have 1.4 times more Calcium, 1.6 times more Potassium and 2.9 times more Zinc than Soymilk.
• While 5 oz of Soymilk Unfortified contain 1.6 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk contain similar levels of Iron, Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.2 times more Carbohydrate and 5.5 times more Fiber than Soymilk.
• While 5 oz of Soymilk Unfortified contain 1.7 times more Omega 3, 2 times more Omega 6 and 5.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Omega 6 and Protein
• 5 ounces of Soymilk provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Soymilk Unfortified provide inadequate amounts of Energy in five ounces.